Best brain foods for students

By Geraldine Fitzgerald

The brain requires specific fuel to optimise function. Students away from home are notorious for surviving on a poor diet, but it’s easy to make healthy changes.

Specific foods have a direct, scientifically proven impact on brain function. They:

- Increase blood flow

- Provide the building blocks for neurotransmitters

- Repair existing cells and stimulate production of new ones

- Increase memory function and improve mood, concentration and focus

Protein with Omega-3 fatty acids

There are two types of omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA is a primary structural component of the brain and is of particular benefit to the cerebral cortex responsible for memory, creativity, language and attention span.

A good source is animals raised with food from their natural habitat, like grass-fed beef and free-range chicken.

Avocados for monounsaturated fats

The same kind of healthy fat found in olive oil. Avocados are loaded with monounsaturated fat and are an excellent source of nutrients the brain needs including vitamins C, E, K, and B complex.

Avocados are also high in tyrosine, an amino acid that’s a precursor to dopamine, the brain chemical that keeps you motivated and focused.

Eggs for choline

Choline is a B complex-related nutrient, and it’s a nutrient that we don’t get enough of.

It’s ideal for students as choline is a precursor of acetylcholine, the neurotransmitter linked to memory and learning.

Young students rarely need to worry about cholesterol; the brain is 60 per cent fat and includes 25 per cent of the body’s total cholesterol.

And to make life easier, eggs are easy to cook!

Berries for antioxidants

Berries are full of flavonoids, potent antioxidants that protect brain cells from oxidative damage. Flavonoids improve memory, verbal comprehension, numerical ability, and decision making. Frozen berries have just as many nutrients as fresh ones and are affordable on a student budget.

Feel-good foods

Dark chocolate contains compounds anandamide and phenylethylamine, for a happy little buzz.

Walnuts are the only nut that contains substantial amounts of ALA (alpha-linolenic acid), the plant form of omega-3 essential fatty acids. They’re also one of the few foods containing mood-elevating serotonin.

Caffeine is perpetually controversial, but the science is consistent – moderate amounts will help you focus and alert. Too much will make you wired and anxious. Drink caffeine strategically!